Monday, Dec. 14th



Not tomorrow, not next week, not January 1st.


Today is where the magic happens. Today is where the work needs to happen. Today is what will get you to those goals.

It's easy to push something off into the future. Easy to tell yourself when the time comes you will be ready. But if you aren't ready to do the hard and ugly today, what makes you think you will do it next week?

You won't. Start your life today. Eat better, sleep better, workout harder, be the person you want to be and crush your goals today.


Today's WOD:

-Warm up

-Squat mobility

Strength - Back Squat 

5 sets x 7 reps @ 75% (+10-20#)


MetCon WOD: 12 Minute AMRAP

2 Toes-to-Bar

2 Burpees

2 Wall ball shots 20/15#, 10/9' target

Each round, add two reps to each movement. Score is total reps.


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.